CalcYourFit
Fitness & Health Hub
Moderate12 weeksFat Loss

Weight Loss Plan – 1500 Cal

A high-protein, moderate-carb 1500-calorie plan designed for sustainable fat loss while preserving lean muscle mass. Structured around three satisfying meals and two protein-rich snacks.

Daily Nutrition Targets

1500kcal
Calories
150g
Protein
130g
Carbohydrates
45g
Fat

Weekly Meal Plan

Day 1 — Day 1 – Monday1341 kcal
Breakfast7:00 AM · 290 cal
  • Egg white omelette (4 egg whites + 1 whole egg)120 cal | 20g P
  • Sautéed spinach (1 cup)20 cal | 2g P
  • Oatmeal (1/2 cup dry)150 cal | 5g P
Morning Snack10:00 AM · 142 cal
  • Greek yogurt (0% fat) (1 cup)100 cal | 17g P
  • Blueberries (1/2 cup)42 cal | 1g P
Lunch12:30 PM · 455 cal
  • Grilled chicken breast (6 oz)185 cal | 35g P
  • Mixed greens salad (2 cups)20 cal | 2g P
  • Cherry tomatoes (1/2 cup)27 cal | 1g P
  • Olive oil & lemon dressing (1 tbsp olive oil)120 cal | 0g P
  • Sweet potato (4 oz)103 cal | 2g P
Afternoon Snack3:30 PM · 150 cal
  • Cottage cheese (1%) (1/2 cup)80 cal | 14g P
  • Rice cakes (2 pieces)70 cal | 1g P
Dinner7:00 PM · 304 cal
  • Baked salmon (5 oz)233 cal | 32g P
  • Steamed broccoli (1.5 cups)46 cal | 4g P
  • Cauliflower rice (1 cup)25 cal | 2g P
Drink at least 8 glasses of water. Consider a multivitamin and vitamin D supplement.
Day 2 — Day 2 – Tuesday1317 kcal
Breakfast7:00 AM · 293 cal
  • Overnight oats (1/2 cup oats)150 cal | 5g P
  • Vanilla protein powder (1 scoop)120 cal | 24g P
  • Almond milk (3/4 cup)23 cal | 1g P
Morning Snack10:00 AM · 251 cal
  • Hard boiled eggs (2 large)156 cal | 12g P
  • Apple (1 medium)95 cal | 0g P
Lunch12:30 PM · 331 cal
  • Tuna (in water) (5 oz can)131 cal | 29g P
  • Whole wheat wrap (1 medium)120 cal | 4g P
  • Avocado (1/4 medium)60 cal | 1g P
  • Lettuce and tomato (1 cup)20 cal | 1g P
Afternoon Snack3:30 PM · 116 cal
  • Celery sticks (3 stalks)18 cal | 1g P
  • Almond butter (1 tbsp)98 cal | 3g P
Dinner7:00 PM · 326 cal
  • Turkey breast (baked) (6 oz)186 cal | 36g P
  • Green beans (1 cup)31 cal | 2g P
  • Brown rice (1/2 cup cooked)109 cal | 2g P
Day 3 — Day 3 – Wednesday1213 kcal
Breakfast7:00 AM · 252 cal
  • High-protein pancakes (3 small (oat flour + cottage cheese))210 cal | 22g P
  • Mixed berries (1/2 cup)42 cal | 1g P
Morning Snack10:00 AM · 120 cal
  • Protein shake (1 scoop whey + water)120 cal | 24g P
Lunch12:30 PM · 427 cal
  • Grilled chicken quinoa bowl (1 serving)420 cal | 38g P
  • Baby spinach (1 cup)7 cal | 1g P
Afternoon Snack3:30 PM · 96 cal
  • Low-fat cottage cheese (1/2 cup)80 cal | 14g P
  • Cucumber slices (1 cup)16 cal | 1g P
Dinner7:00 PM · 318 cal
  • Lean ground beef (90/10) (5 oz)218 cal | 30g P
  • Zucchini noodles (1.5 cups)30 cal | 2g P
  • Marinara sauce (low sugar) (1/2 cup)70 cal | 2g P
Days 1–3 repeat for the remainder of the week. Rotate protein sources for variety.

Eat Freely

  • • Chicken breast, turkey, egg whites, tuna, salmon
  • • Greek yogurt, cottage cheese (low-fat)
  • • Oats, sweet potato, brown rice (in moderation)
  • • All vegetables, especially leafy greens
  • • Berries, apples, grapefruit
  • • Avocado, olive oil, nuts (controlled portions)
  • • Legumes: lentils, black beans, chickpeas

Limit

  • • Whole eggs (1–2/day max)
  • • Whole grain bread and pasta
  • • Bananas and high-sugar fruits
  • • Full-fat dairy products
  • • Natural nut butters (high calorie density)

Avoid

  • • Fried foods and fast food
  • • Sugary beverages: soda, juice, energy drinks
  • • Candy, pastries, and desserts
  • • Alcohol
  • • Processed snack foods: chips, crackers
  • • White bread and refined carbohydrates